Walk Off 10 Pounds in 28 Days

By Chee Gates

Prev 2 3 4 (of 4) Next

Sundown Stroll

Best for: Post-dinner exercisers who tow along family, a dog or both
Pounds you can lose: 5 this month with menu plan
Calories burned: Up to 250 per workout
Why this program works: Blending elements of tai chi and walking, "Chi Walking" offers a slimming stress-buster. "It focuses your mind on generating positive energy as you burn calories," say married couple Katherine and Danny Dreyer, authors of Chi Walking, Chi Running, and Chi Marathon. "Post-dinner walks with the family can reduce nighttime snacking and help the kids wind down before bed."

Walking immediately after dinner—as opposed to waiting an hour— regulates insulin and is better for weight loss.

Untitled Document

Training Schedule

Perfect posture. Lift from your crown.

RPE: 5

Time: 30 min

In short, fast strides, do 5 min at a moderate pace, then 5 briskly. Repeat.

RPE: 6

Time: 30 min

You can walk, take a day off or cross-train.

RPE: 5

Time: 30 min

Push off the ball of your foot. Do 15 min moderately, 10 briskly, 5 fast.

RPE: 5 to 7

Time: 30 min

Keep your shoulders over your hips. Work your abs.

RPE: 5

Time: 30 min

You can walk, take a day off or cross-train.

RPE: 5

Time: 30 min

Bend arms at 90 degrees; allow a full forward swing.

RPE: 5

Time: 30 min

Notice whether you’re slumping; straighten up.

RPE: 5

Time: 30 min

Do 5 min at a moderate pace, then 5 at a brisk pace. Repeat.

RPE: 6

Time: 30 min

You can walk, take a day off or cross-train.

RPE: 5

Time: 30 min

Do 20 min at a moderate pace, 10 briskly, 5 fast.

RPE: 5 to 7

Time: 35 min

Walk 25 min at a moderate pace, then 10 briskly.

RPE: 5 to 6

Time: 35 min

You can walk, take a day off or cross-train.

RPE: 5

Time: 30 min

Breathe in positive thoughts.

RPE: 5

Time: 30 min

Think tall, walk tall.

RPE: 5

Time: 30 min

Race your kids.Do 5 min at a moderate pace, then 10 briskly. Repeat.

RPE: 6

Time: 30 min

You can walk, take a day off or cross-train.

RPE: 5

Time: 30 min

Do 20 min at a moderate pace, 10 briskly, 5 fast.

RPE: 5 to 7

Time: 35 min

Do 25 min at a moderate pace, then 10 briskly.

RPE: 5 to 6

Time: 35 min

You can walk, take a day off or cross-train.

RPE: 5

Time: 30 min

Clenched fists cause neck tension. Go loose.

RPE: 5

Time: 30 min

Do a posture check every few minutes.

RPE: 5

Time: 30 min

Don’t slow down. Walk 10 min briskly; recover. Repeat twice.

RPE: 6

Time: 30 min

You can walk, take a day off or cross-train.

RPE: 5

Time: 30 min

Do 20 min at a moderate pace, 10 min briskly, 5 min fast.

RPE: 5 to 7

Time: 35 min

Do 25 min at a moderate pace, then 10 briskly.

RPE: 5 to 6

Time: 35 min

You can walk, take a day off or cross-train.

RPE: 5

Time: 30 min

Grand finale! Take your Chi Walking skills everywhere.

RPE: 5

Time: 30 min

Head check! Engage your core by leading with your shoulders and relax everything else.

You asked... "How do I make my walking routine more fun?"

The Dreyers say... "Change routes often to keep your environment stimulating. If you usually go north, try heading south, or drive to a nearby neighborhood and walk there. Another option: Download MotionX-GPs, an app that uses multiple maps to plot your next route."

Menu

Aim for 1,600 calories daily: 350 at breakfast, 500 at lunch, 600 at dinner, and 150 as a snack.

Pace's mix of lean proteins and complex, high-fiber carbs keeps you sated. Craving dessert? "End your meal with a little fruit," she suggests. "It also aids digestion."

Untitled Document

Pick 1 Protein

Pick 1 Whole Grain

Choose 2 Veggies

Enjoy 1 Extra

4 oz broiled sole
4 oz broiled shrimp
or scallops
4 oz turkey or
chicken cutlet
3 oz sliced top round

London broil steak

1 cup cooked wholegrain
quinoa
1/2 cup cooked whole-grain
basmati rice
1/2 cup cooked brown rice
1 cup cooked wholegrain

linguine

1 cup steamed mixed
carrots, asparagus, broccoli
1 sauteed green pepper
1 medium caramelized
red onion
1 fresh roasted plum tomato
1 cup sauteed spinach

and sliced mushrooms

1 tbsp pine nuts or
6 to 10 almonds,
walnuts or pecans
1/2 cup grapes
1 tbsp grated cheese,
1 oz shredded reducedcalorie
cheddar or Swiss,

or 1 oz feta cheese

Originally published in the January 2013 issue of Family Circle magazine.

All content on this Web site, including medical opinion and any other health-related information, is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. Use of this site and the information contained herein does not create a doctor-patient relationship. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.

This piece was accurate at publication time, but all prices, offerings and styles are subject to change.